Denver Barbell Club
Olympic LiftingThis is an 11-12 Week Macrocycle that Team Black & Gold used for Master World Championships 2021. The program assumes an intermediate - advanced level of technical proficiency so please do not attempt if you are a beginner. Injuries may occur and we cannot promise the intended results will be met.
Since we don't know exactly when each lifter will lift, you can adjust the program by taking week 9 out if you or your athlete is lifting early in the competition week or leave week 9 if your athlete is lifting towards the end of the competition.
5 sessions per week
Must use App app to view and log training
Program Training
A
Muscle Snatch + Overhead Squat
4 x 5
B
Tempo Snatch
4 x 1 @ MAX, 90, 90, 85 %
C
Power Clean
3 x 2
D
Back Squat
5, 3, 1
E
Deficit Snatch Deadlift
3 x 5 @ 100 %
A
Power Snatch
3 x 1
B
Behind the Neck Jerk
3 x 2 @ MAX, 90, 90 %
C
Deficit Clean Deadlift
3 x 5 @ 100 %
D1
Back Extension
4 x 10
D2
Pendlay Row
4 x 10
A
Dip Power Clean
3 x 1
B
Tempo Clean & Jerk
4 x 1 @ MAX, 90, 90, 85 %
C
Deficit Stiff Leg Deadlift
3 x 5
D
Overhead Hold
4 x 1:00
E
Wide Grip Pull Ups
4 x MAX
A
Power Snatch + OHS
3 x 4
B
Power Clean + Front Squat
3 x 4
C
Reverse Hyperextension
4 x 10
D
Seated Strict Press
4 x 10
A
Halting Snatch
3 x 1
B
Halting Clean + Jerk
3 x 1
C
Front Squat
3 x 5 @ MAX, 90, 90 %
D
Chin-Up
4 x MAX
